How to do it
Stagger your stance and brace your core to keep your torso steady.
- 1
Attach a rope to a low pulley cable machine and grab it with both hands.
- 2
Face away from the machine and raise your arms overhead with your elbows pointing forward.
- 3
Curl the rope towards your head while keeping your upper arms stationary.
- 4
Slowly extend your arms back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms close to your head and elbows pointing forward to maximize biceps engagement.
Common mistakes
- ✕Letting the elbows flare outward to the sides
- ✕Arching the lower back during the curl
- ✕Flexing the wrists toward the head